Name: Playbook - Sam Sweeney - 3/24 Quads and Glutes
Uploaded: 2026-06-17T00:04:47.873Z
Duration: 65 min
Description: 3/24 Quads and Glutes

Took way longer than usual and just didn’t have as exciting exercises so I felt like I was just running through the motions to get it over with ☹️

Katie

Krzysztyanka

Samantha French

Christina

Loveeedd this workout. The triset was 💥 🔥

Denise Hofer

Ahmad

Step ups and Spanish squats did it for me. 😅🔥🔥

Karla

Adriana

Mallory

Freakin love Spanish squats, probably my favorite quad move!

Kody Young

Ana lopez

Susan

That was so good! Loved the hip thrust variation!!

Sammi

Amazing.love your programming Sam. Limping out of my gym

Chris

So much stability. So much sweat. So very much love for this one! Favorite workout this week so far, and they are all amazing!

Megan

Damn! Step ups into the Spanish squats…. Holy F£&@!!!! Loved it! ❤️❤️❤️❤️❤️❤️‼️‼️‼️‼️‼️💯💯🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️

Donalee

Andrea

Amber

This one about killed me ☠️🔥 Awesome wod—thanks!

Lindsay

Sarah

Lisa

Those front racked step ups were so tough!

Christine

McKenna

Bonnie

Whitney Carrington

Shannon

So many fun new variations. Loved it. Said, "holy s@%^" many times. 🤣

Francesca

Nicole

My first workout with the app and it was killer! Modifications for a home gym were excellent and super helpful!

Janna

Jennifer

Caitlin

tripping, crawling this one did it for me 🫠

Sharon

Marsha Ross

Ashley Marie Garcia

Joyce

Jean

Holy cow what was that?!??
Starting off with those 5x5 squats…and that was the easy part🥵 killer leg day! 
10/10 I recommend😂

It's OK... walking is for suckers anyway. 🦵🥵🔥

Ashley

Cristina

Been feeling off and really needed a good leg day!! 👏🏼👏🏼

Savanah

I haven’t sweat that much in a while. Fantastic workout!!

Amanda Howell

Jessica Ramos

Hard week for me had zero energy but I push though this shit all week long. Thank you for all your hard work and dedication that you put in to this app. For all of us fans xoxo stronger 💪  together.

It is going to hurt to walk tomorrow 🤣

Tammy Quenneville

Thuy

I made it! 🤪 It was a rough start for me, but push through. Awesome workout!

Mia Arrowsmith

Happy Thursday! 

Hit the start now button, and check out “exercise 1” for the 3/24 written training day overview. [no video]

Suggested Accessory Equipment: large loop band

Warm Up: foam roll, lower body warm up and activation routine from app.

3/24 Quads and Glutes Overview: 

1. Back Squat: 5S/5R

2. Bulgarian Split Squat: 4S/8R 

Compound Set: 
3A. Barbell Front Racked Step Up: 4S/6-8R each side 
3B. Spanish Squat: 4S/15-20R

Triset: 
4A. Cable V Bar Sumo Squat: 3-4S/10-12R
4B. Barbell Kneeling Hip Thrust: 3-4S/8-10R 
4C. B Stance Landmine Romanian Deadlift: 3-4S/8-10R each side

3/24 Training Day Overview

Warm Up Sets: 1-2
Rep Count: 5R
Tempo: steady, power
Modification: Dumbbell Squats [dumbbells at your sides]

Set Up: 
- set the bar at an appropriate height for you to set up underneath. 
- grip the bar wider than shoulder width (grip will depend on your personal mobility)
- wrap your thumbs over or under the bar, use a tight grip 
- retract the scapula and squeeze as you pull yourself underneath the bar 
- position the bar on your back on your high, mid, or low back [whichever is more optimal for you]
- step your feet under the bar
- activate your lats by pulling the bar into your traps and stand up as you un rack the barbell. 
*elbows should be as close to vertical, under the bar as possible- watch for them flaring out
- take ~3 steps back, get into your squat stance [toes forward or slightly out]
 *stance should be whatever is most optimal for you to achieve the best quality reps.
- think about having a “tripod grip” on the ground with your feet (big toe, little toe, heel)

Execution: 
- take a big, bracing breath 
- hinge at the hips, keep the chest high, bend your knees and push them out 
- lower into a full range of motion squat [90 degrees or below]
- drive your feet through the floor and press up
- snap your hips in and return to the standing position. 
- keep your chest up and knees in line with your toes. 
- bar should travel in a straight line

Back Squat

Rep Count: 8R each side 
Tempo: steady, power
Modification: no weight, stationary lunges [back foot on the ground]

Set Up: 
- use a bench or BSS stand [height is ideally at or below knee level] 
- step one foot forward 1-2 steps. 
- position the other foot up on the bench or stand [ankle flexed]
- hold a dumbbell in each hand and contract your lats to lock them in by your side
- chest facing forward. 

Execution: 
- bend the front leg and move the knee towards the toes [keep back leg bent, entire foot planted on the ground.]
- lower into a single leg squat position [90 bend in the front leg or just below] 
- drive your foot through the ground and press up 
- keep your torso upright and chest forward throughout each rep. 
- complete 8R each side

Bulgarian Split Squat

Rep Range: 6-8R each side 
Tempo: steady 
Modification: front racked kb or db, or dumbbells at sides. 

Set Up: 
- position a flat bench 5/6 feet away from the rack 
- position the barbell in a front racked/clean position
*grip the barbell with both hands, shoulder width or slightly outside shoulder width apart.
* rotate your elbows under the barbell and pointing forward [palms facing up, keep elbows high to keep the barbell from wanted to roll forward.]
- un rack the barbell and step forward so you are positioned in front of the flat bench. 

Execution: 
- plant one foot up on the flat bench, keep this foot planted on the bench [complete all reps on one side, before switching to the other side]
- brace your core [think ‘ribs down’] keep a neutral spine. 
- drive down through the top foot and step the back foot up to the flat bench
- stabilize both feet on the flat bench 
- step your foot back down until it reaches the floor. 
- keep your steps light [control the movement up and down]

Barbell Front Racked Step Ups

Rep Range: 15-20R 
Tempo: steady 
Modification: dumbbell squats (dumbbells
At your sides)

Set Up:
- use a large loop band and loop it around a rack or sturdy pole. 
- loop each end of the band around your legs so each end is secured behind your knees. 
- situate the band in line with the height of your knees. 
- step back until you can feel the tension of the band actively pulling you forward. 
- place your hands behind your head or extend your arms out in front. 

Execution: 
- hinge slightly at the hips, and keep a neutral spine as you allow the band to pull your knees forward, towards your toes, 
- lower into a squat, until your quads are fully stretched at the bottom [with your feet/heels planted on the ground]
- keep your chest upright as you extend your legs and push your knees back against the tension of the band and return to a standing position. 
- contract your quads at the top of the rep.

Spanish Squats

Compound Set

Rep Range: 10-12R
Tempo: steady
Modification: goblet sumo squat

Set Up: 
- attach the V bar to the cable and position the cable low 
- position yourself in a sumo stance [feet outside your hips and toes pointed slightly out] 
- straddle the cable and grip the V Bar with both hands, position the handle at your chest [palms up]
[position yourself in front of the cable so the cable runs straight up and down as you squat] 

Execution: 
- grip the ground with your feet
- hinge your hips back slightly, bend your knees and lower into a sumo squat [knees should follow your toes]
- lower into a full squat [relative to your strength/mobility]
- think about externally rotating your feet/knees and press up from the squat into a standing position. 
- contract your glutes.

Cable V Bar Sumo Squat

Rep Range: 8-10R
Tempo: steady 
Modification: banded kneeling hip thrust or dumbbell hip thrust. 

Set Up: 
- position the barbell on your back [pull the barbell into your back, drive elbows down] 
- step forward and get down into a high kneeling position. 
- lock in a tight brace and keep a neutral spine [think ‘ribs down’]

Execution: 
- slowly push your hips back [as if they are being pulled back by a band] 
- lower your glutes to tap the bottoms of your feet [fully stretched position in the glutes] 
- drive your hips in and thrust forward and back up into a high kneel position 
- contract your glutes at the top of the rep.

Barbell Kneeling Hip Thrust

Rep Range: 8-10R each side 
Tempo: steady 
Modification: b stance dumbbell romanian deadlift. 

*to modify for the landmine attachment, position one end of a barbell in the corner of a room. Pad the wall with a blanket or towel if needed. 

Set Up:
- attach one end of the barbell to the landmine attachment. 
- position yourself behind the other end of the barbell. 
- position one foot in line with the end of the barbell. 
- position the other foot back 1 step, point the toe outward just slightly, and drive down through the ball of your foot
- grip the barbell with the hand opposite of the foot that is planted on the ground. 

Execution: 
- keep a neutral spine as you hinge your hips back
- bend both knees just slightly as you lower the barbell to the ground with one hand. 
- lower until you reach a full stretch in your glutes [if you are feeling pressure in the low back, don’t lower down quite as far. ]
- drive your hips in, raise your chest and return to the standing position.
- contract your glutes
- keep your head, neck, spine neutral throughout the set.

B Stance Landmine Romanian Deadlift

Triset

3/24 Quads and Glutes

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

3/24 Quads and Glutes

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